T ENF O O D S F O R A N I N S T A N T L YH E A L T H I E R G R O C E R Y L I S T

We pulled this handy list from the Stock

Smart Grocery List for Healthier

Eating By Beth Sumrell Ehrensberger,

MPH, RD.

Handy tip: Build your stock around food

you can keep handy in the freezer, or

foods that can serve multiple purposes

(like those which function for breakfast,

lunch, and dinner). The grocery list

below contains many foods that don’t

spoil quickly, and are versatile. You can

supplement the list with more

perishable foods (hint: start with

produce), depending on your schedule.

BABYCARROTS

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Zero preparation, longerrefrigerator life, and

incredible versatility. Babycarrots are an easy source of

beta carotene that you cangrab and stuff into a snack

bag to supplement amicrowave meal at lunch,

steam in the microwave for aspeedy side, or chop into a

quick dinner salad.

APPLES,ORANGES, &BANANAS

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If you’re short on time, you willappreciate that these fruits are easyto grab on the way out the door andrequire no preparation. Apples andoranges also have the benefit of alonger refrigerator life than most

other fruits. Bananas make a greatbefore or after workout pickup.

SWEETPOTATOES

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Microwave a sweet potato and topwith vegetarian chili for a quick

dinner that will keep you out of thedrive-through. The additional fiber

and beta carotene in the sweetpotato make it a superior choice tothe regular white potato, and whensliced, seasoned (try Old Bay or chilipowder) and baked, makes tastier

oven fries, too.

SALSA

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Si! The tasty way to wake up blandfoods without adding extra fat andcalories. Spread it on your egg andcheese breakfast burrito or blackbean tacos, or just keep it on hand

for your baked tortilla chips.

WHOLEWHEATPASTA

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If you can boil water, you can makedinner. Prep a pot of whole wheat

pasta, stir in low-fat marinara sauce,and sprinkle with a little parmesancheese. Super easy comfort food

when you’re super tired.

PEANUTBUTTER

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Too bad peanut butter has anundeserved bad reputation—it’s

actually a great choice since the fatis monounsaturated and heart

healthy. Use it to make everythingfrom Thai style marinades for your

chicken, or whip up a PB & Jsandwich to tuck in your bag.

Spread it on apple slices for a highfiber satisfying snack.

CANNEDTUNA

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One can with so many possibilities.Make a sandwich, top a salad,

make a spread for crackers. Youget a dose of Omega-3s plus asatisfying serving of protein.

BONELESS,SKINLESSCHICKENBREAST

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Chicken is a versatile and easy canvasby which to marinate, grill, sauté or stir

fry with veggies. What you can’t use,individually wrap and store in the

freezer for next time. Make extra whileyou’re grilling dinner, and use to top

your lunchtime salad for tomorrow, orchop into a quick chicken salad.

FROZENVEGGIES &FRUITS

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There’s nothing inferior about frozenveggies. In fact, since they are

harvested and flash frozen at the peakof the season, frozen veggies are ahealthy way to work towards yourgoal of five to nine daily fruits and

vegetables. Frozen fruit is perfect withyogurt in a smoothie, tossed on cereal

or eaten right out of the freezer.

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WHOLEWHEAT

TORITILLASTortillas make a meal portable—

scramble eggs and cheese and slide into a tortilla for breakfast. Do the same, but add beans or

sauteed onions and peppers for a fast dinner. Toss a salad with

vinaigrette, add a little brown rice, and roll into a tortilla for a lunch.

Use this list as a starting point,

and add or subtract as you seebest works for you. When filling

your cart at the store, always look

for the least processed version of

the food; in general, the closer it

is to the original whole food, the

better it is for you and the more

nutrients will still be intact.

Click here for the full list

developed by Beth Sumrell

Ehrensberger.

thanks for reading!

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